Sleep is a restorative process, so it makes sense that your heart rate declines during sleep. A person's resting heart rate is typically between 60 and 100 beats per minute, but this can vary depending on age and fitness level. During sleep, a person's heart rate can drop to between 40 and 50 beats per minute. However, during REM sleep, the heart rate may speed up to a rate similar to when a person is awake. This is because REM sleep is when we dream, so the heart rate can be influenced by the contents of our dreams. For example, if you're dreaming about running away from a monster, your heart rate will speed up just like it would if you were running in real life.
Characteristics | Values |
---|---|
Normal resting heart rate | 60-100 bpm |
Normal sleeping heart rate | 40-50 bpm |
REM sleep heart rate | May increase to a rate similar to when you are awake |
Deep sleep heart rate | 20% to 30% below your resting heart rate |
Light sleep heart rate | Gradually slows to around your resting heart rate |
What You'll Learn
Heart rate during REM sleep
During REM sleep, the heart rate can vary depending on the activity level of the dreamer. If the dream involves activity or is particularly scary, the heart rate can increase as if the person were awake.
Dr. Lawrence Epstein, associate physician at Harvard-affiliated Brigham and Women's Hospital, says that:
> "During sleep, the stimulation of your nervous system is reduced and most of your body processes slow down...Within about five minutes after you drift off to sleep, your heart rate gradually slows to its resting rate as you enter what’s known as light sleep."
During REM sleep, the brain is highly active, and the heart rate can follow suit. However, it still shouldn't surpass typical daytime heart rates.
Heart rate variability (HRV) is a metric that refers to the variation in the amount of time between heartbeats. A high HRV is preferable during sleep, as it indicates that the body is adaptable and relaxed.
Research has shown that during REM sleep, heart rate has long-time correlations with the brain's activity, whereas in deep sleep, heart rate correlations disappear after a small number of beats.
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How to measure your heart rate during sleep
There are several ways to measure your heart rate during sleep. The most common method is to use a smartwatch or fitness tracker. These devices can gather useful data about your sleep, including your heart rate, breathing rate, and sleep stage percentages. They can also help you understand your energy levels and fluctuations throughout the day. Some popular options include Fitbits, the Oura Ring, and the Whoop performance optimization device.
If you don't have access to a smartwatch or fitness tracker, there are other ways to measure your heart rate. Some companies offer smart sensors that integrate into your bed. Additionally, if your doctor suspects you have a sleep disorder, they may order an in-lab or at-home sleep study with professional equipment that can provide a more accurate heart rate reading.
It's important to note that your heart rate during sleep should generally be lower than your daytime resting heart rate. A normal resting heart rate for adults ranges from 60 to 100 beats per minute (bpm), while a normal sleeping heart rate is typically between 40 to 50 bpm. However, keep in mind that everyone's daytime resting heart rate is different, so everyone's sleeping heart rate will also differ. If your heart rate doesn't decline during sleep or it speeds up higher than your daytime resting heart rate, consider consulting a sleep doctor as it may indicate a medical or psychological condition.
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The relationship between heart rate and sleep quality
Sleep is essential for survival and cognitive function. A recent study suggests that without sleep, toxins build up in the brain, increasing the risk of high blood pressure, cardiovascular disease, diabetes, and depression. Sleep is also a restorative process, so it makes sense that heart rate declines during sleep.
The average sleep cycle lasts around 90 minutes, and a person will go through between 4 to 6 cycles in one night. A person's sleep cycle consists of two phases: rapid eye movement (REM) and non-rapid eye movement (NREM) sleep, which can be further divided into three stages: light sleep, deeper sleep, and deep non-REM sleep, also known as slow-wave sleep.
During light sleep, the heart rate gradually slows to around the resting heart rate. In deep sleep, the heart rate decreases to its lowest levels, which can be 20% to 30% below the resting heart rate. During REM sleep, the heart rate may speed up to a rate similar to when a person is awake. REM sleep is also when people dream, so heart rate can be influenced by the contents of dreams.
The overall pattern of heart rate and heart rate variability is influenced by body circadian temperature, the stage of sleep, body movements, and awakenings. A person's resting heart rate can provide valuable information about their health. For example, a low resting heart rate can indicate cardiovascular fitness, whereas a high resting heart rate can be a sign of adverse health.
Heart rate can spike during sleep due to a lack of oxygen, often caused by obstructive sleep apnea (OSA). This causes the brain to wake a person up to kickstart normal breathing functions, compromising sleep quality. Frequent spikes in heart rate are not healthy in the long term as they stress the health of the heart. Studies show that OSA may increase the risk of atrial fibrillation (heart arrhythmia), which is associated with cardiovascular conditions, including stroke and heart failure.
Nightmares, night terrors, and sleep paralysis can all cause physical symptoms in the body that lead to a racing heart. Diet and certain drinks can also impact sleep quality. Having sweet treats and drinking alcohol or coffee before bed may cause an elevated heart rate during sleep. Being dehydrated can lead to an irregular heartbeat, leaving a person with a rapid heart rate and breathing and low blood pressure.
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The impact of diet and drinks on heart rate during sleep
Heart rate is an important indicator of overall health and fitness. A person's heart rate fluctuates throughout the day depending on various factors such as activity levels, emotions, stress, and sleep. During sleep, it is normal for a person's heart rate to slow down to between 40 and 50 beats per minute (bpm). However, certain dietary and drink choices can impact heart rate during sleep.
The impact of diet on heart rate during sleep
A healthy diet that includes nuts, seeds, and fish, while limiting cholesterol and saturated fats, can help control heart rate and improve overall heart health. Eating a heart-healthy diet can contribute to maintaining a normal heart rate during sleep.
The impact of drinks on heart rate during sleep
The consumption of certain drinks can also impact heart rate during sleep. Here are some examples:
- Alcohol: Alcohol can increase heart rate during sleep, leading to tachycardia and disruptions in sleep quality. It can decrease total sleep time, sleep efficiency, and the percentage of time spent in REM sleep, while increasing the percentage of time spent in N2 stage sleep. These effects may be more pronounced with higher doses of alcohol or repeated consumption.
- Caffeine: Caffeine can trigger an increase in heart rate and is generally not recommended for people who are trying to lower their heart rate.
In conclusion, diet and drinks can have an impact on heart rate during sleep. Maintaining a healthy diet and limiting the consumption of certain drinks, such as alcohol and caffeine, may help promote a normal heart rate during sleep. However, it is important to note that individual factors, such as age, fitness level, and underlying health conditions, can also influence heart rate during sleep.
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How to improve sleep quality
While it is possible to measure your heart rate during sleep using a smartwatch or fitness tracker, there are also many other ways to improve your sleep quality. Here are some tips to help you get a better night's rest:
- Increase bright light exposure during the day and Reduce blue light exposure in the evening: Spending time in natural sunlight or bright light during the day can help regulate your circadian rhythm, improve your daytime energy, and enhance your nighttime sleep quality and duration. In contrast, blue light from electronic devices can negatively impact your sleep by reducing your melatonin levels. Try to avoid screens and bright lights a couple of hours before bedtime.
- Avoid caffeine and alcohol late in the day: Caffeine and alcohol can disrupt your sleep. Caffeine reduces total sleep time and sleep efficiency, while alcohol negatively affects sleep quality and hormone levels. It's best to avoid these substances close to bedtime.
- Maintain a consistent sleep schedule: Try to sleep and wake up at similar times every day, including on weekends. This helps to regulate your body's circadian rhythm and improve long-term sleep quality.
- Optimize your bedroom environment: Create a comfortable and relaxing sleep environment by minimizing noise, light, and artificial light from devices. Keep your bedroom at a comfortable temperature, somewhere between 65°F (18.3°C) and 68°F (20°C) for most people.
- Improve your mattress and bedding: Invest in a high-quality mattress and bedding that provides proper support and comfort. This can help alleviate back pain and improve your sleep quality.
- Avoid late-night meals and liquids: Eating or drinking close to bedtime can disrupt your sleep. Finish your dinner a few hours before bed, and limit liquids to avoid frequent urination during the night, which can negatively impact your sleep quality.
- Practice relaxation techniques: Relaxation techniques such as mindfulness, meditation, deep breathing, or reading a book can help you unwind and prepare for sleep. These practices can improve your sleep quality and are also used to treat insomnia.
- Exercise regularly, but not too close to bedtime: Regular physical exercise can improve your sleep and overall health. However, exercising too late in the day may cause sleep problems due to the stimulatory effect of exercise, which increases alertness and adrenaline levels. Try to leave a few hours between your workout and bedtime.
- Consider supplements: Melatonin supplements can help you fall asleep faster by regulating your sleep-wake cycle. Other natural sleep aids include valerian, chamomile, and glycine. Always consult a healthcare professional before taking any supplements.
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Frequently asked questions
The average heart rate during sleep is between 40 to 50 beats per minute (bpm), though this can vary depending on the individual.
During REM sleep, the heart rate may speed up to a rate similar to when you are awake. This is because the brain is highly active during this stage of sleep, and the heart rate reflects the activity level of the dream.
Yes, you can measure your heart rate during sleep using a smartwatch, fitness tracker, or health app on your phone. You can also use a smart sensor that integrates into your bed.